Fitness

Strength
2 sets at each station:

Sled Pull x 20m
SB Carry x 40m

1 sets at each station:

BW SB Squats
Sled Push x200m

Strength
3 rounds of:

Half Kneeling Bottom Up KB Press x 8/side
Noes and Toes HS Hold x 30-60s

Rest 1:00

2 rounds of:
DB Press 30s
DB OH Hold 30s

Rest 1:00

2 rounds of the following in the bottom of your squat.
Keep your hammies active and enjoy the burn:

DB Press 30s
DB OH Hold 30s

Performance

Strength
2 rounds of:
Biceps Opener 5/5/5/5
Strict HSPU x ME
1-Arm OH Squat x3/side
Freestanding HS Hold x ME

Rest 1:00

2 rounds of:
DB Press 30s
DB OH Hold 30s

Rest 1:00

2 rounds of the following in the bottom of your squat.
Keep your hammies active and enjoy the burn:

DB Press 30s
DB OH Hold 30s


Strength
2 sets at each station:

Sled Pull x 20m
SB Carry x 40m

1 sets at each station:

BW SB Squats
Sled Push x200m